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Thursday March 29, 2012

 

Eat red meat dammit….

http://www.zoeharcombe.com/2012/03/red-meat-mortality-the-usual-bad-science/

Shoulder Mobility day!

Heavy Lower

OHS 5-5-5-5-5 @21×1; Rest 2-3; 55%,63%, 70%, 77%, 85% of 1RM respectively each set.

Movement Prep:

Advanced Finisher

7 Rounds for Time: 

  • 3 Squat Snatch best load manageable (80-90% of 1 RM)
  • 35 Double Unders (sub 15 box Jumps)

OR

Beginner Intermediate Finisher

4 Rounds for Time

  • 10  Balls Slam Burpees 30#/20# 
  • Run 300 Meters
0500
Lisa 85# fr. squat 9:34 ballslam burpee/row
Meghan 40# 9:20 ballslam burpee/row
Anna 65# 9:41 ballslam burpee/row
Ed 95# 9:18 ballslam burpee/row
Abby 65# 10:00 ballslam burpee/row
Fran 45# 8:59 ballslam burpee/row
Paula 60# 9:30 ballslam burpee/row
Chad 105# 11:00 snatch/box jump
Lindy 50# 10:00 ballslam burpee/row
0600
Katy 55# 11:16 ballslam burpee/row
Jill 40# 11:20 ballslam burpee/row
Melissa 35# 11:50 mod
Reno 105# 10:14 snatch/du
Larry 110# 10:15 ballslam burpee/run
Jenn 85# 11:29 snatch/du
Javier 105# 10:40 snatch/du
Travis 145# 11:41 snatch/du
0930
Julie 8:56 Ball Slam Run
Deb 9:33 Ball Slam Run
Katie G. 60# 9:34 Rx Ball slam Row
Dominique 10:08 Row
Gina 60# 9:37 Row
Sara 10:19 Row
France 9:52 Run
1700
Michael 160# BS 7:57 Ball Slam Run
Tracy 35# 9:28 run
Amy 55# 10:21
Jason 8:55
Tara 55#/ 10:45
Erica 85# 10:34
Tayler 105# 10:23
1800
Sean 11:35 135# Snatch DU’s
Jesse 105# 10:15 Ball Slam Row
Trey 185 15:00 6 Rounds
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